I am doing a 10k run next Monday and am looking for some last minute training tips..

I haven't trained for it in the form of timing myself but I generally jog 3-4 times a week to keep fit anyway. I just completed a 10k on the treadmill in 45 minutes and am aiming for a similar time in the actual race. However, I feel that it is easier to keep up with the speed on the treadmill as one can set the pace and stick to it. Having never timed/measured myself road running, I wonder whether I can keep that pace up.

With regards to training, I aim to do 3 more 10k treadmill runs (tue, wed and thur) and then rest for 3 days before the race. Is this sensible? Can anyone else offer any advice that may help? I didn't really get out of breath during the 45 minutes so I feel that the main obstacle will be my legs giving up!

Many thanks

I plan to do my first 10k in a few weeks too. Your times sound good to me on the treadmill, am sure you'll be fine.

Have you done all your training on the treadmill?

Thanks

Well, to be honest, I have only done 2 10k's on the treadmill, both 45 mins which were fine but I am just not sure about keeping the pace up when I have nothing to tell me how fast/far I am travelling!

You really should find time to get off the treadmill, they have there uses (especially during the winter months) but running off the treadmill is a different animal. The surface is not perfectly smooth and you have outside influences to deal with such as wind, rain, traffic, dogs and bravado teenagers.

It seems I'm not painting a particularly nice picture, but far from it. Road running beats the treadmill any day. Get out and enjoy. When it comes to telling how fast you're travelling, see my signature.

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It's about getting out there and doing the distance, time doesn't matter apart from making it.

When you race try and keep with people that seem to be going your pace and if you are stronger go past them

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Simon
Currently at Leeds Met Carnegie
Year 1 of a BSc Sport :eek:

for the race just don't do a sprint start... save the sprinting for the finish...

Hi Adam

I don't want to offer bad news but generally running on a treadmill you will be quicker than road running as you have already mentioned that the pace is consistent you will be around 30 seconds a mile slower.

I worked out that your 10k in 45 mins you ran 7:15, so expect to perhaps run around 7:45 ish, you may even run a bit faster due to race conditions.


I hope I haven't depressed you and I hope you go out and do 7:15 on the day.

Good luck TT

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In spite of the cost of living, it's still popular.

Bird in Boots

I'm going to be bold and say you'll probably manage sub 41:00 if you push yourself for the best time you can manage... Having others around you makes SUCH a difference to percieved energy exertion. Best of luck!!

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Hi,

I used to run religiously on the treadmill for about 4 years doing 10K in about 45 mins and i agree with twingle toes after starting road running only about 6 months ago (not really touched the treadmill since)! Unlike a treadmill you have to take into account many factors eg hills, road service and weather conditions. My time went from 45 min to just sub 50mins something i'm working on. The key is to enjoy it and do what you physically feel able too and not feel disheartened if the times alittle slower.

Good luck with the race, I hope all goes well with it.

As the others mentioned already, I think the two main pieces of advice would be to not sprint off fast at the start and also enjoy the event. No matter what time you get, you'll get a PB!

I did my training for my first 5km on a treadmill and was only a minute or so away from my time when I actually raced on the road. Fingers crossed that you make your time.